How to do it
Maintain a forward gaze at eye level throughout each repetition.
- 1
Attach a low pulley cable to a cable machine and position a bench behind you.
- 2
Stand in front of the bench with feet shoulder-width apart, facing away from the machine.
- 3
Hold the cable handle in both hands at your waist level.
- 4
Sit back slowly onto the bench, keeping your weight on your heels.
- 5
Drive through your heels to stand up, extending your hips forward and squeezing your glutes at the top.
- 6
Slowly lower yourself back to the seated position and repeat for the desired number of repetitions.
Expert tip
Keep your chest up and core engaged throughout the movement to maintain balance and proper posture.
Common mistakes
- ✕Letting the cable pull torso backward
- ✕Knees collapsing inward during stand-up
- ✕Rising onto the toes during the drive